Black Beans vs Steak: Nutrition, Calories & Protein Compared


Black beans vs Steak
Nutrition Facts
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Black Beans vs Steak 100g Compare
per 100g | Black beans | Steak |
---|---|---|
Calories | 341 | 271 |
Fat | 1.42 g | 19.02 g |
Protein | 21.6 g | 24.85 g |
Water | 11.02 g | 55.59 g |
Calcium | 123 mg | 12 mg |
Iron | 5.02 mg | 2.4 mg |
Magnessium | 171 mg | 23 mg |
Potassium | 1483 mg | 279 mg |
Sodium | 5 mg | 58 mg |
Vitaminium A | 17 µg | 25 µg |
Vitaminium B1 (Thiamine) | 0.9 mg | 0.074 mg |
Vitaminium B2 (riboflavin) | 0.193 mg | 0.301 mg |
Vitaminium B3 (Niacin) | 1.955 mg | 5.149 mg |
Vitaminium B6 | 0.286 mg | 0.5 mg |
Vitaminium B9 (Folic acid) | 0.444 mg | 0.006 mg |
Vitaminium K | 0.006 µg | 0.002 µg |
Discovering the Nutritional and Culinary Worlds of Black Beans and Steak
When it comes to choosing between black beans and steak, the decision can be as much about flavor and dietary preferences as it is about nutrition. Both foods are staples in various cuisines around the world, revered not only for their versatility but also for their nutritional benefits. Whether you're a meat-lover or a vegetarian, understanding the unique qualities of black beans and steak can help you make informed decisions about your diet.
A Tale of Two Proteins: Black Beans vs. Steak
Black beans and steak both offer high levels of protein, making them excellent choices for anyone looking to boost their protein intake. A serving of black beans provides approximately 21.6 grams of protein, while a similar serving of steak boasts about 24.85 grams. However, the nutritional journey doesn't end with protein.
Black beans are a powerhouse of dietary fiber, offering an impressive 15.5 grams per serving. This is a stark contrast to steak, which contains no fiber at all. Dietary fiber is essential for maintaining good digestive health, making black beans an excellent choice for those looking to improve their gut health.
When it comes to fat content, steak takes the lead with 19.02 grams, including a significant amount of saturated fat. Black beans, on the other hand, contain a mere 1.42 grams of fat and virtually no saturated fat, making them a heart-healthy option.
Vitamins and Minerals: A Closer Look
Both black beans and steak offer a range of vitamins and minerals, though their profiles differ considerably. Black beans are rich in magnesium, iron, and potassium, providing 171 mg, 5.02 mg, and 1483 mg respectively. These nutrients play vital roles in bone health, oxygen transport, and blood pressure regulation.
Steak, while lower in these minerals, is a good source of vitamin B12, niacin (vitamin B3), and zinc, which are essential for energy production, skin health, and immune function. It's worth noting that steak also contains cholesterol, with a serving offering about 78 mg, whereas black beans contain no cholesterol, making them a better choice for those monitoring their cholesterol levels.
Water Content and Satiety
Another notable difference is the water content; steak is composed of 55.59% water, which helps contribute to a feeling of fullness or satiety after eating. Black beans, with only 11.02% water content, might not provide the same immediate feeling of fullness, but their high fiber content can lead to longer-lasting satiety, which is beneficial for weight management.
Environmental and Ethical Considerations
Beyond nutrition, many people consider the environmental impact and ethical implications of their food choices. Black beans are generally considered to be more environmentally sustainable than beef, as they require less water and land to produce and are associated with lower greenhouse gas emissions. Additionally, choosing plant-based protein sources like black beans can be a more ethical choice for those concerned with animal welfare.
Conclusion: Balancing Taste, Nutrition, and Values
In the end, whether you choose black beans or steak depends on a variety of factors, including personal taste, dietary needs, and ethical considerations. Both foods have their place in a balanced diet, offering unique flavors and nutritional benefits. By understanding the differences between these two protein sources, you can make choices that align with your health goals and values, enjoying the rich tastes and textures they bring to your meals.
Black beans 100g
341kcalCalories source
- 72% CARBS.
- 25% PROTEIN
- 4% FAT
Steak 100g
271kcalCalories source
- 0% CARBS
- 37% PROTEIN
- 63% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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